KEEPING INDOOR TEMPS LOWER INCREASES METABOLISM-BOOSTING BROWN FAT

A new small study has found that keeping indoor temperatures lower increases adults’ levels of healthy brown fat.  Brown fat is a specialized type of fat that is very metabolically active and helps to generate body heat.  Brown fat is plentiful in babies but adults have very small amounts.  Prior research has found that persons with greater levels of brown fat are less prone to developing obesity and diabetes.  This small study is one of the first to show that adults are capable of growing additional brown fat and that cooler indoor temperatures stimulate its growth while warmer temperatures cause the loss of this beneficial type of fat.

In this study, 5 healthy men lived in a temperature-controlled environment.  During the day they lived their normal lives but at the end of the day they returned for at least 10 hours to the climate controlled environment.  Temperatures were kept at 75°F during the first month, 66°F during the second month, and then back to 75°F during the third month, and finally up to 80.5°F during the fourth month. Researchers assessed brown fat levels using CT scans, as well as muscle and fat tissue biopsies.   They found that brown fat levels rose by 30-40% during the cool second  month, returned to original levels in the third month, and then fell below original levels in the warmer fourth month. 

Another important result was that participants’ insulin sensitivity (the amount of insulin the pancreas needs to produce to bring blood sugar levels down after a meal) improved as amounts of brown fat increased.  This is a key result because as the body’s cells become insensitive to insulin, diabetes develops.

What to do:  Research in the US indicates that over the last couple decades, target indoor temperatures have risen approximately 6°F.  While this was only a small study, consider keeping indoor spaces cooler. So, to give your metabolism a little boost, turn down the heat and turn up the air conditioner!

Articles adapted from:

http://consumer.healthday.com/diabetes-information-10/misc-diabetes-news-181/cooler-indoor-temps-may-help-good-fat-grow-689073.html

http://diabetes.diabetesjournals.org/content/early/2014/06/18/db14-0513.abstract?sid=a1948b2f-f658-48a3-abb8-5e0800df8451

http://www.sciencedaily.com/releases/2014/06/140622142228.htm

Source:

Lee P,Smith S, Linderman J, Courville AB, Brychta RJ, Dieckmann W, Werner CD, Chen KY, Celi FS.  Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans. Diabetes, June 22, 2014 DOI: 10.2337/db14-0513

EVEN WITHOUT WEIGHT GAIN, DIET HIGH IN SUGAR INCREASES BLOOD PRESSURE AND CHOLESTEROL

A recent review of existing studies on sugar consumption and heart health finds that regular consumption of too much sugar and other added sweeteners increases the risk of high blood pressure and elevated blood cholesterol, even when individuals maintain a healthy weight. 

These findings corroborate results released earlier this year that were based on data collected from the National Health and Nutrition Examination Survey (NHANES) which tracks over 31,000 Americans.  For this current review, researchers pooled the results of  all international studies done comparing the effects of higher versus lower added sugar consumption on blood pressure and lipids.  They found 37 trials reporting effects on lipids and 12 reporting effects on blood pressure.

The review concluded that as long as caloric and carbohydrate intake were kept the same, consuming a higher  percentage of calories from sugar did not contribute to more added weight.  But, eating a higher percentage of calories from sugar did result in significantly higher blood pressure levels and cholesterol levels.    So, even when consuming a sugary diet does not result in weight gain, it does increase one's risk of heart disease. 

What to do:  Avoid added sugar as much as possible.  Even at a healthy weight, a daily 20-oz serving of soda alone puts you over the limit of sugar intake.  Beware not only of foods we typically think of as sweets.  "Healthy foods" such as granola bars, cereal, sauces, canned & dried fruit, and yogurt contain substantial amounts of added sweeteners.  

Source:

L. A. Te Morenga, A. J. Howatson, R. M. Jones, J. Mann. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. American Journal of Clinical Nutrition, 2014; DOI: 10.3945/ajcn.113.081521

Articles adapted from:

http://www.nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=11256097 

http://www.sciencedaily.com/releases/2014/05/140515095633.htm

SINGLE EPISODE OF BINGE DRINKING CAUSES GUT LEAKAGE & IMMUNE SYSTEM SUPPRESSION

While it has been well documented that chronic drinking increases gut permeability, a new study has found that even a single episode of binge drinking has this damaging effect.  Increased gut permeability negatively impacts health by allowing harmful bacteria to migrate into the small intestines where they produce toxins, called endotoxins.  Both the bacteria and the endotoxins travel into the bloodstream, compromising immune function and increasing inflammation in the pancreas, liver, and other organs.  Chronically increased endotoxin levels have been found to be one of the primary drivers of the development of alcoholic liver disease.  

Binge drinking is defined as a pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08g/dL or above. For a typical adult, this pattern corresponds to consuming five or more drinks for men, or four or more drinks for women, in about two hours.

In the study, 11 men and 14 women were given enough alcohol to raise their blood alcohol levels to at least .08 g/dL within an hour. Blood samples were taken every 30 minutes for four hours after the binge and again 24 hours later.

The researchers found that the alcohol binge resulted in a rapid increase in endotoxin levels in the blood and evidence of bacterial DNA, showing that bacteria had permeated the gut. Compared to men, women had higher blood alcohol levels and circulating endotoxin levels. Of the results, principle investigator Dr. Gyongyi Szabo stated, “We found that a single alcohol binge can elicit an immune response, potentially impacting the health of an otherwise healthy individual.  Our observations suggest that an alcohol binge is more dangerous than previously thought.”

What to do:  If you drink alcohol, do so in moderation.  For healthy adults, that means up to one serving of alcohol a day for women and up to two servings a day for men.  A serving of alcohol is defined as 12 oz. of beer, 5 oz. of wine, or 1.5 oz of spirits.  Typical portions of drinks often exceed these amounts so one glass may contain 2 servings or more.

Adapted from articles available at:

http://www.medicaldaily.com/binge-drinking-even-once-linked-gut-leakage-and-immune-system-effects-283072

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0096864

http://www.medscape.com/viewarticle/825506

http://www.sciencedaily.com/releases/2014/05/140515132212.htm

Source:

Bala S, Marcos M, Gattu A, et al.  Acute binge drinking increases serum endotoxin and bacterial DNA levels in healthy individuals. PLoS ONE, 2014; 9 (5): e96864 DOI:10.1371/journal.pone.0096864.

SHORT INTENSE EXERCISE BEFORE MEALS CONTROLS BLOOD SUGAR BETTER THAN EXERCISING MODERATELY ONCE PER DAY

Physical activity of any kind is known to lower and regulate blood sugar levels, because, unlike resting muscles that must respond to insulin in order to take up sugar from the bloodstream, contracting muscles take up glucose to fuel their efforts without the action of insulin.  But is it better for blood sugar regulation to exercise in one long bout or to break up the activity throughout the day? A recent small study found that multiple, brief bouts of exercise which include high intensity intervals control blood sugar better than a single long moderate workout. 

In this new study nine adult men and women with pre-diabetes were evaluated for 24 hours after completing each of three different exercise treatments.  On one occasion participants walked on a treadmill at a moderate pace for 30 minutes, finishing half an hour before dinner. On another day volunteers broke their workouts into 12 minute segments before breakfast, lunch and dinner. During the 12 minute workouts, participants alternated between walking as fast as they could for one minute with walking slowly for one minute.   In the final session, participants again completed three walking intervals, but these were interspersed with a minute of high-intensity, upper-body resistance training using stretchy bands.

Researchers found that after the 30-minute walk, while subjects after dinner blood sugar was lower than when they had not exercised, their blood sugar after meals on the following days was no different than if they had not exercised.  However, when participants completed the triple workout days, their post-meal blood sugar levels the next day were lower than baseline.

Breaking up exercise into multiple short intense sessions throughout the day appears to also be more effective for controlling blood pressure.  For example, a 2012 study of hypertensive participants found they achieved better blood pressure control if they completed three 10-minute walks rather than one 30-minute stroll.  Moreover, the amount of continuous sedentary time one spends has been found to be a risk factor for chronic disease regardless of physical activity, so to the extent that short bouts of exercise break up sedentary time, they are advantageous.  

What to do:  Of course always check with you doctor before starting an exercise routine.  But, health permitting, all physical activity, whether long or short duration, moderate or high intensity is good for us.    And, this study points out that exercising in small bursts throughout the day is an effective fitness strategy.  So, even if you cannot devote a block of time to exercise, short bouts can make a meaningful difference.  Exercising near meals with short intervals of high intensity is especially effective in improving blood sugar.  If your Doctor feels you are healthy enough for vigorous activity, exert yourself to the point that the exercise feels like about an eight or so on a scale of one to 10. Maintain that level of exertion for a minute; slow down for a minute; and repeat several times.  Stairs or standing knee/leg lifts are good ways to get intense activity in when on the go.  If that level of intensity is not appropriate for you, moderate short segments of activity are also helpful.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/05/140508192458.htm

http://well.blogs.nytimes.com/2014/05/14/exercise-snacks-to-control-blood-sugar/?_php=true&_type=blogs&_r=0

http://www.theglobeandmail.com/life/health-and-fitness/health/bursts-of-exercise-may-help-blood-sugar-control/article18745761/

Source:

Francois ME, Baldi JC, Manning PJ et al. ‘Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance. Diabetologia, 2014; DOI: 10.1007/s00125-014-3244-6

PERSONS TAKING CHOLESTEROL MEDICINE NO LONGER MODIFYING THEIR DIET

In a comparison of Americans taking statins today and a decade ago, researchers found that those previously on statins ate fewer calories and less fat than other adults but, today, statin takers and those not prescribed statins eat similar amounts of fat and calories.  Researchers are concerned people believe because they are on the medicine, they can eat excess fat and calories without health consequences.  

Using records collected from the large U.S. National Health and Nutrition Examination Survey researchers compared people who took statins in 1999-2000 to those taking the drugs in 2009-2010.  They found that over that period statin takers increased their total calorie intake by 9.6% and their intake of calories from fat by 14.4%.  While in 1999-2000 persons taking statins consumed less calories and fat than those who were not taking cholesterol medication, a decade later the two groups consumed similar amounts of calories and fats.   Body mass index increased in statin users by 1.3, compared with an increase of 0.4 in nonusers. The effect persisted even after controlling for age, race, education and diagnoses of diabetes and high cholesterol.

Statins are used by about one-sixth of U.S. adults. The researchers postulated that because use of the drugs has become so pervasive, needing statins has become accepted as “normal”.  Patients do not feel an urgency to make lifestyle changes to improve their blood cholesterol and when the medicines lower their cholesterol to acceptable levels, some fail to recognize that they still have a blood cholesterol health problem. Unfortunately, excess calories and the intake of unhealthy fats can worsen cholesterol levels (even when treated with statins) and lead to weight gain which itself worsens cholesterol levels and chronic disease risk.   

What to do:  Cholesterol treatment is not a license to eat more calories or to choose items rich in unhealthy saturated fats such as meat, butter, and full-fat dairy products! Regardless of whether one takes medicine, consuming a diet low in saturated fat and rich in soluble fiber, getting regular activity, and aiming for a healthy weight are key to minimizing the risk of high cholesterol and heart disease. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_145897.html

https://archinte.jamanetwork.com/article.aspx?articleid=1861769

http://well.blogs.nytimes.com/2014/05/01/do-statins-change-our-eating-habits/

Source:

Sugiyama T, Tsugawa Y, Tseng C, Kobayashi Y, Shapiro MF. Different time trends of caloric and fat intake between statin users and nonusers among US adults: Gluttony in the time of statins?  JAMA Intern Med. Published online April 24, 2014. doi:10.1001/jamainternmed.2014.1927.

A SERVING OF BEANS A DAY KEEPS HEART DISEASE AWAY

A new review finds that eating a daily serving of legumes can help reduce "bad" LDL cholesterol as well as your risk for heart disease.  Canadian researchers examined 26 U.S. and Canadian studies that included a total of more than 1,000 people. Their analysis showed that getting at least one daily serving (3/4 cup) of legumes -- foods such as beans, chickpeas, lentils and dry peas -- was linked to a reduction in low-density lipoprotein (LDL) cholesterol by 5%.  A daily three-fourths of a cup is approximately double the intake of the average American.  

Why are beans so good for us?  They are high in protein, fiber, pre-biotics (substances that promote the healthy bacteria in the gut), natural plant sterols and stanols, healthy minerals such as magnesium and potassium, and antioxidant  polyphenols.  The high fiber and sterol/stanol content of beans acts like a sponge blocking the digestion of nutrients in other foods that raise cholesterol.  Their fiber and protein also make beans a slowly-digested, low glycemic food that does not cause spikes in blood sugar.  There is also some evidence that the potent antioxidant content of beans may help reduce risk of several cancers.

Some of the study participants reported stomach problems such as bloating, flatulence, constipation or diarrhea as a result of eating legumes.  Increasing intake gradually and soaking dry beans overnight helps to reduce the unwanted gastrointestinal effects of beans.  It has also recently been found that adding a supplement of probiotic lactobacillus bacteria to the soaking beans can further reduce the gas beans cause.

What to do:  Try to get a serving of beans each day.  Here are some ways to get more beans into your diet:

*Add cooked beans or chickpeas to green salads.

*Put them into soups, stews, and chili's.  Lentils cook quickly and make delicious hearty soups.

*Throw together a quick salad of beans and leftover rice, spring onions, bell pepper cubes, parsley topped with lemon olive-oil vinaigrette.

*Whip up a 3-bean salad.

*Make a bean and canned-fish salad (such as the classic Italian tonno e fagioli).

*Eat hummus or black bean dip as a snack with carrot sticks or celery or spread it on bread or pita.

*Mash warm beans, refried-bean style, with garlic, herbs and olive oil as a tasty side-dish.

*Saute cooked beans in olive oil with garlic and shredded greens (spinach, arugula, baby broccoli, kale, etc.) for a delicious, quick dinner.

*Have them in a breakfast burrito or soft tacos.

*Make them into a crunchy snack by roasting cooked chickpeas or edamame tossed  in olive oil and spices.

Adapted from articles available at:

http://www.integrativeoncology-essentials.com/2014/04/beans-beans-really-good-heart/

http://www.nlm.nih.gov/medlineplus/news/fullstory_145542.html

http://www.sciencedaily.com/releases/2014/04/140407122749.htm

http://www.examiner.com/article/new-health-benefits-found-for-beans-chickpeas-and-lentils

Source:

Ha V, Sievenpiper JL, De Souza RJ et al.  Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ, 2014 DOI:10.1503/cmaj.131727

THE LINK BETWEEN SATURATED FAT AND HEART DISEASE IS QUESTIONED

One of the consistent nutrition messages in the last 50 years is that saturated fats found in dairy and meat raise blood cholesterol and therefore increase the risk of heart disease.  However, this time honored recommendation is now being called into question.  A recent editorial arguing limiting saturated fat does not curb heart disease risk by cardiovascular disease researcher Dr. DiNicolantonio  and a review of the current research by Dr. Siri-Tarino and colleagues have been generating a reexamination of the evidence on this subject.

 Dr. DiNicolantonio points out that the original findings that linked saturated fat and heart disease were based on epidemiologic (population) studies in which researchers cherry-picked the evidence for groups that matched their hypothesis while excluding populations for which there was contrary evidence.  And, the 2010 Siri-Tarino review of existing epidemiologic studies on the relationship between saturated fat and heart disease found no significant evidence saturated fat intake increases cardiovascular disease rates.  Another reason saturated fat has been linked to heart disease is the evidence that it raises LDL cholesterol levels but, increasingly, it is being recognized that LDL cholesterol is made up of a combination of artery damaging small dense LDL particles and comparatively benign light large LDL particles and it appears that saturated fat mostly increases the light large LDL rather than the dangerous small LDL in the blood.  Dr. DiNicolantonio argues the real drivers of increases in the small damaging LDL particles is over-consumption of carbohydrates especially in the form of sugars and refined grains.

Additionally, one of the chief reasons saturated fat has been linked to heart disease is the finding that diets high in red meat, which is generally high in saturated fat, are linked with higher heart disease rates.  This is especially true for processed meat.  In the past few years researchers have been uncovering other ways that meat may be contributing to heart disease.  It appears that the nitrites in processed meat can damage arteries and increase metabolic problems linked to diabetes.  Also, it has been found carnitine which is especially rich in meat may be metabolized into a substance that increases arterial damage by small LDL particles.

What to do:  While new questions are being raised about the role of saturated fat in heart disease risk, it is too early to make a definitive conclusion.  Stay tuned.  In the meantime, there is stellar epidemiologic evidence that a traditional Mediterranean diet rich in olive oil, nuts, fish, beans, fruits, and vegetables does help to prevent and improve cardiovascular disease.  At the same time there is also good evidence diets high in processed carbohydrates such as refined flour and sugar do increase the risk of cardiovascular disease.  

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/03/140305191429.htm

http://www.medicalnewstoday.com/articles/273528.php

Sources:

DiNicolantonio JJ. The cardiometabolic consequences of replacing saturated fats with carbohydrates or omega-6 polyunsaturated fats: do the dietary guidelines have it wrong? Open Heart. 2014;1. doi:10.1136/openhrt-2013-000032.

Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke and diabetes mellitus: a systematic review and meta analysis. Circulation2010;121:2271-83.  Available at: http://ajcn.nutrition.org/content/91/3/535?ijkey=2755fae85a1e0c716ad5d4419af2cd89c40e3388&keytype2=tf_ipsecsha&linkType=ABST&journalCode=ajcn&resid=91/3/535&atom=/bmj/347/bmj.f6340.atom

Siri-Tarino P, Sun Q, Hu FB, Krauss RM.  Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease.  Am J Clin Nutr 2010; 91: 535-46.  Available at: http://circ.ahajournals.org/content/121/21/2271.full.pdf+html